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Overview
Here’s the complete overview of FIT NOT FAT AFTER 50 PDF:
WE’RE all living longer – and that’s great – but only if you’ve got your health. We’re post pandemic – and that’s great too – but as we now know that being overweight, unfit and over-50 are massive risk factors for COVID-19, it’s NEVER been more important to look after our health. FIT NOT FAT AFTER 50 addresses these issues and contains everything you need to know if you’re in your middle years and want a health, fitness and weight loss plan tailored to you. It tells you what to do, how to do it, and how to get results – fast – in 50, safe steps. It shows you how to conduct simple tests to find out what your health and fitness status is. It gives you ideas and recommendations for how and what to eat. It gives you a workout plan with illustrated tutorials for 30 different exercises. It gives you a psychological perspective on health and fitness and explains how the mind and body can be used symbiotically for better mental health. It covers a huge range of subjects to help you on your journey, from… how to set targets; how to be calorie ‘conscious’ without going on a diet; whether, or not, you should protein supplement; intermittent fasting; superfoods and juicing…to the benefits of focusing on what your body can do, not what it looks like; the pros and cons of different exercise formats; posture; stretching; mindfulness; how to push and motivate yourself and how to deal with setbacks. FIT NOT FAT AFTER 50 is different from other books of its sort, because author Aylia Fox has the unique skill-set combination of being a health journalist and working personal trainer. She also happens to be in her mid 50’s and practices what she preaches. Using her Tri-Hybrid-Health model – which works on the premise that total health contains three core components – the book has three corresponding sections: Part 1: Diet/food/weight, Part 2: Exercise, Part 3: The mind/mental health. There’s also a lifestyle section. FIT NOT FAT AFTER 50 is full of pictures, anecdotes, observations, case studies and lots of thought provoking opinions based on the author’s years of experience working around the world. Designed for both men and women, it doesn’t treat age as a barrier, and it’s not a sad, slow, book about the downside of ageing. On the contrary. Its uplifting focus is that everyone has the ability to reach their own health and fitness potential. That means you! Hit ‘Buy Now’, and get ready to start your journey.
Features of FIT NOT FAT AFTER 50 PDF
Here’s a quick overview of the essential features of this book:
Table of Contents
Below is the complete table of contents offered inside FIT NOT FAT AFTER 50 PDF:
| Section |
|---|
| Introduction |
| Part I |
| 1. CALCULATE YOUR BODY MASS INDEX |
| 2. CHECK YOUR BODY FAT % |
| 3. MEASURE YOUR WAIST AND HIPS. NOTE THE RATIO |
| 4. SET TARGETS |
| 5. ASSESS YOUR CURRENT DIET |
| 6. CHANGE YOUR DIET – DON’T GO ON A DIET |
| 7. BECOME CALORIE CONSCIOUS |
| 8. MONITOR YOUR FAT INTAKE |
| 9. KEEP PROPERLY HYDRATED |
| 10. READ FOOD LABELS AND BE AWARE OF PORTION DISTORTION |
| 11. BEWARE: NOT ALL HEALTHY FOODS WILL HELP YOU LOSE WEIGHT |
| 12. EAT SMART: SWAP REGULAR FOOD PRODUCTS FOR THEIR EQUIVALENT ‘DIET’ VERSION |
| 13. EAT MORE – NOT LESS – FOOD |
| 14. SUPERFOODS – SUPER OR A SUPER SELLING STRATEGY? |
| 15. TO PROTEIN SUPPLEMENT OR NOT TO SUPPLEMENT, THAT IS THE QUESTION? |
| 16. EAT – DON’T DRINK – YOUR FRUIT |
| 17. TRY DIET TYPES THAT HAVE BEEN PROVEN TO WORK FOR OTHERS |
| 18. MONITOR YOUR PROGRESS, RECORD RESULTS AND, IF NECESSARY, SET NEW GOALS |
| Part II |
| CASE STUDY 1 |
| 19. DO A CARDIOVASCULAR FITNESS TEST: |
| 20. DO A CORE STRENGTH TEST: |
| 21. DO CARDIO EXERCISES, INCLUDING THE FOLLOWING: |
| 22. DO A FLEXIBILITY TEST: |
| 23. LEARN HOW TO DO THE ‘KING’ AND ‘QUEEN’ OF ALL EXERCISES – SQUATS AND LUNGES |
| 24. DO CARDIO EXERCISES, INCLUDING THE FOLLOWING: |
| 25. DO SQUAT AND LUNGE EXERCISES WITH DUMBBELLS, INCLUDING THE FOLLOWING: |
| 26. DO ABDOMINAL AND CORE EXERCISES, INCLUDING THE FOLLOWING: |
| 27. DO UPPER BODY STRENGTH EXERCISES, INCLUDING THE FOLLOWING: |
| 28. DO HIP, THIGH & GLUTE EXERCISES, INCLUDING THE FOLLOWING: |
| 29. DO STRETCHES FOR IMPROVED FLEXIBILITY, INCLUDING THE FOLLOWING: |
| 30. INCLUDE HITT TRAINING IN YOUR EXERCISE PLAN |
| 31. ALWAYS WARM UP AND COOL DOWN |
| 32. INCLUDE EXERCISE VARIETY IN YOUR PLAN |
| CASE STUDY 2 |
| 33. TO WALK OR NOT TO WALK? (AND DO YOU REALLY NEED TO DO 10,000 STEPS A DAY?) |
| 34. GO JOGGING OR RUNNING, BUT LISTEN TO YOUR BODY |
| 35. MAKE SURE PROGRESSIVE OVERLOAD IS PART OF YOUR PLAN |
| 36. IMPROVE YOUR POSTURE |
| 37. PUSH YOURSELF, BUT DON’T BURNOUT |
| 38. KNOW THAT EXERCISE SHORTCUTS DO NOT EXIST AND BEWARE OF FADS/GADGETS |
| 39. CONSIDER USING LESS WELL-KNOWN KIT IN YOUR WORKOUTS: |
| 40. GET A PERSONAL TRAINER |
| CASE STUDY 3 |
| Part III |
| 41. EXERCISE TO IMPROVE YOUR MENTAL HEALTH |
| 42. LEARN HOW TO OVERCOME BARRIERS TO EXERCISE |
| 43. FIND INSPIRATION, BUT BE CAREFUL HOW YOU USE SOCIAL MEDIA HEALTH WARNING: |
| 44. WORK HARD – BUT BE KIND TO YOURSELF FOR MOTIVATION |
| 45. ACCEPT THERE WILL BE SETBACKS, BUT KEEP CALM AND CARRY ON! |
| 46. PRACTICE MINDFUL – NOT MINDLESS -EXERCISE AND EATING |
| 47. EAT GOOD-MOOD FOODS AND FOODS THAT NOURISH THE BRAIN |
| 48. IF YOUR ENTHUSIASM FOR DIET AND EXERCISE HAS BEOME A COMPULSION, SEEK MEDICAL HELP. |
| 49. KEEP MENTALLY ACTIVE TO PREVENT COGNITIVE DECLINE AND TO BOOST MENTAL HEALTH |
| Part IV |
| 50. TAKE THE FOLLOWING LIFESTYLE ADVICE |
| Afterword |
| About the Author |
FIT NOT FAT AFTER 50 PDF Free Download
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